View Workout (Debra Hancock)

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Coco Half marathon

October 29, 2017 (Morning)

Exercise Type: Run

Comments:
But I would like you to warm up .5 miles easy

Race plan:

Ok lady... I know this isn't the main goal race but will be a great opportunity to get a fantastic 13 mile workout in leading up to space coast.
Let's keep in mind all of the harder midweek workouts you've been crushing and especially the long runs you have consistently been able to get in whether you felt great or not.
All very important to get you where you are at now and that is fit! I do think you need to look back at a few specific ones on sept. 9th, and September 23rd. Then the 18 miler in October and this last and most recent 10 miler at a very fast paced.

I truly think if you take the first 5k out reasonably...maybe in 8is pace, you will put yourself in a good position to really get some work done in the last 10 mikes.
Don't expect the course to be completely easy and flat. I do think there are some sandy parts and maybe a bridge but you have to know and believe that you are fit enough to clip off a bunch of miles under 8:00, if weather permits..

As usual, I want you to try to find a group that is really moving and kind of tuck in behind them. Pass the people stupid that went out too fast.;)

I reccomend stopping for water/Gatorade a few time. It is still warm here and the fluids will pay off at the end.

For the last 3 miles really push to see what you can do.
Don't be afraid to be in some pain knowing you are toward the end.
I do think you can run your fastest half yet but we can't be stupid and pretend that this is the be all end all race. Work hard knowing that no matter what happens it will help you for space coast!


When refueled and rested a bit shoot for 3 to 6 more miles super day depending on time factor and how feeling.